IGNITE 201102

Crescent City Crossfit – Ignite

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
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Suggested Weights and Options:

-Box-

24in/20in

-Kettlebell-

35#/26#

-Push press-

45#/35#

-Back Extension-

Use GHD or 50 Superman

-Wallball-

14#/10#

-50 Single Unders-